Running News Daily

It’s possible to take in too many carbs, especially if you have a late start, it’s super hot, or you feel like you need more energy. 

Whether you’re training to cross your first finish line, building on your training experience in order to PR, or fine-tuning race practices to win, every runner out there strives for continuously improved performance. The definition of “prime performance,” and what you need to get there may vary. But one thing that’s not up for debate: the need for optimal fuel to get from start to finish.

So what happens when this keystone of performance moves beyond optimal and into excess? What are the signs of too much fuel being added to the tank? While you’ve likely heard of the dangers of underfueling, it’s time to explore the other side of the equation—a.k.a. the surprisingly common misstep known as overfueling. 

What does it mean to overfuel?

When it comes to fueling, there are typically three types of practices. Underfueling results in hitting wall after wall along the race course, causing you to miss a PR. Usually, a bit of knowledge coupled with some practice, and it’s pretty straightforward to move from underfueled to optimal.

The next approach is a bit of a unicorn: perfectly fueled, without distress or concern, mile after mile. Sometimes this happens by accident, but more than likely, steady energy is a result of research, as well as trial and error. The optimally fueled runner crosses the finish line with ego intact and wearing a smile (fingers crossed this look applies to you!). 

Then, there are the runners who take gels, sports drinks, chews, and bars to the next level. This includes those who would rather let fuel runneth over before they’d let the tank get anywhere close to empty. 

Overfueling is essentially more fuel than the gut can handle, and it takes many forms. It might look like you’re nailing down nutrition during training but come race day, your need to quiet the hunger that arises between prerace breakfast and a race that starts late forces you to eat more than planned. This additional energy and volume from multiple, larger servings of the meals and snacks that once worked on your before-dawn training runs won’t sit well on race day. 

Here’s the thing, it’s pretty easy to move from optimal fueling to a member of the overfueling club (and vice versa if you have a change in your training schedule or race start or distance). 

When it comes to under-, over-, and optimal fueling, the research is quite clear. Optimal fueling results from an intake of 30 to 60 grams of carbohydrate per hour of training or racing, ultimately providing steady energy from sources that agree with your gut. Because there’s a limit to the rate of absorption of a single type of fuel, additional carbohydrates from multiple sources such as glucose and fructose and therefore, reaching 90 to 100 grams of carbs per hour can also work for some people, as long as your body tolerates it. This extra fuel serves to drive the potential to go further and faster, but the “if tolerated” disclaimer is key. Sometimes additional fuel can derail the gut and therefore, derail performance. 

What causes some runners to overfuel?

The gut—like any muscle—needs to be trained. Introducing fuel during long training sessions introduces the GI system to the task of digesting and absorbing fuel while under exertion. When fuel is consistently introduced and the gut then adapts, the GI system becomes primed to send fuel to working muscles without causing concern. But sometimes, runners adopt the mindset of “if some fuel can help performance, then more must be even better.” 

Practice and experience hint at several common scenarios that lead runners to suffer from overfueling. For example, proactive runners might attempt to halt the dehydration and fatigue that’s certain to accompany an uptick in heat and humidity and in doing so, overestimate their needs, leading to GI distress at best and hyponatremia (which can occur when you drink too much and your body’s sodium drops) at worst. 

Worn down runners might add in copious amounts of fuel during a run, all in hopes of preventing fatigue-driven performance detriments. To a degree, they’re on the right path as adding in midrun fuel is essential to keep moving forward. But more fuel can’t undo overtraining (or undertraining, for that matter). And insulting the gut with too many concentrated gels or in a volume exceeding the 1-gram-per-minute peak carbohydrate oxidation rate is unlikely to result in a burst of energy. Instead, the untrained gut will balk at the additional work needed to digest and absorb the load. 

How do you recognize you’re fueling correctly versus too much?

You’ll know you’ve nailed optimal fueling once you find a source and volume that agrees with your gut. Your fuel will also allow you to hit a steady pace and maintain it, as well as find a rate of perceived exertion that correlates with the demands of the task at hand. And of course, with the right fueling, you’ll be able to finish your run feeling strong. 

Conversely, you’ll know you’re underfueled when you experience low energy reserves, an inability to handle the task at hand, and an increased rate of perceived exertion particularly for work that tends to feel easier. Put more simply, you’ll feel your workout is more arduous than it should be, and likely hit the wall and fall off pace. 

On the other side of the spectrum, overfueling brings about its own risk to performance. The primary concern is GI distress. If the carbohydrate consumed is highly concentrated, or the amount of grams per hour consumed exceeds the rate of absorption, gastrointestinal discomfort is highly likely. These signs and symptoms can range from upper GI issues such as nausea, vomiting, belching, heartburn, and chest pain, to lower GI issues such as bloating, cramping, and diarrhea. 

How do you avoid overfueling?

Put a plan in place

Determine the start time of your goal race and then train to that time. If you have a late start, say 10 a.m., noon, or even sometime in the evening, experiment until you find a prerun meal that sits well and also keeps you full during the hours between eating and racing. (That means doing your long runs at the same time as your race, btw!) 

Later starts may require you to have a prerun meal and then a snack a couple hours later so you don’t head to your starting corral with a growling stomach. That being said, you don’t want to head to your corral with a full stomach that’s still working to digest either. Practice timing and experiment with types and amounts of foods during training so you’ll know which meals and snack sit well, ad if the practice of a full meal plus topping off your tank with a snack is a practice that works for you. 

Not sure of the what and when of a prerun meal? Keep in mind you need a moderate intake of protein, a low intake of fat, and a high intake of carb. Aim for an intake of 1 gram of carb per pound of body weight and give yourself two to three hours to digest before go time. 

Get familiar with your fuel

You need to train your gut to tolerate adequate fuel and experiment to find a source that sits well. Start slow, adding in 30 grams of carbohydrate each hour during training runs which exceed 75 to 90 minutes. Add a gel, chew, or alternate source of fuel, starting 45 minutes into a run. Your prerun meal should carry you to this time marker and exogenous fuel can take it from there.

Whenever energy levels dip, add more fuel—but slowly! Start with an additional 10 grams of carbs each hour. Keep adding until you’re the runner who can finish the run with a smile on your face. And if your gut hints at discomfort, back off the fuel, divide it into smaller doses across the hour, or find an alternate source such as a different brand, a different form, or even a different mix of ingredients (such as glucose without fructose) the next time out.

Pair fuel with water

Remember: No matter the source of carb, you’ll need to dilute it with water. This practice reduces the concentration of carbohydrate to a level that allows it to be more readily absorbed. That means you want to always chase your gels, chews, or bars with water, not a sports drink.

It may take some trial and error, but you can uncover optimal fueling. You can find the amount of carbohydrate that balances performance with comfort—a balance struck when you increase carbohydrate availability during exercise from the right sources and in the right amounts, ultimately minimizing gastrointestinal distress and improving performance.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.